Prince Harry and Princess Beatrice’s nutritionist shares plan to lose weight in 2 weeks
This Morning: Nutritionist explains benefits of intermittent fasting
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Gabriela Peacock is credited with helping Prince Harry and Princess Eugenie get in shape. Now the royal nutritionist has revealed her secrets to “completely overhauling your body in just two weeks”. Speaking to Phillip Schofield and Holly Willoughby on ITV’s This Morning, Gabriela discussed the benefits to a non-consecutive three day fast and why alcohol should be minimised to two days at most if anyone is looking to boost their health.
“A lot of people would say ‘two weeks, that doesn’t seem long, is that possible?’ But you say yes,” Holly commented.
“Absolutely,” Gabriela said. “It is definitely possible, every small little step, positive steps towards a better health counts.
“I don’t believe in restrictive changes because they just don’t work you need to do small and sustainable changes to better health.”
“Why is September a better time to restart than January?” Phillip asked.
The guest explained: “I think they’re equally as good.
“September does get forgotten [about], holidays are quite long, people travel, it can be very stressful for the body and diets don’t tend to be very good over the summer – which is fine.
“I believe that life is about balance, you should have fun and you will have good and bad weeks, but it is really important after Christmastime or holidays with family to really come back and look after your health and make sure you are nutritionally balanced, your body has all the nutrients in order to be strong, resilient and health. It’s very much about balance,” the nutritionist reiterated.
“You’re suggesting in September, it’s a good time to get your body back into balance and maybe shift a few pounds and do intermittent fasting. Explain how that works,” Holly asked.
“I love intermittent fasting, and I do need to say I hate the word fasting,” Gabriela replied. “Fasting just means restrictive calorie intake, three non-consecutive days per week. It’s really not about starving yourself, it’s just restricting your calories to make some changes within your body.
“I recommend a couple of different fasting plans, I very much believe we are all individual, you need to find a plan which works with your lifestyle.
“My favourite one and most effective one is a plan called the 4:3 which you fast for three non-consecutive days and you do 500 calories for women and 600 calories for men.
“By this restriction, you make your body resilient and also we know, intermittent fasting has numerous health benefits and is very sustainable; it’s the thought of you’re restricting yourself one day but the day after you can eat what you want. It’s not two weeks of misery,” she continued.
As for whether you can continue the plan for longer than the recommended two weeks, Gabriela said: “You can definitely do it for longer – we are all individual, it depends what your goals are; weight loss, restart energy levels or improve sleep.”
And vegetarians and vegans can also take part in the plan: “I have nothing against meat if it’s eaten in moderation, again it’s a very good source of protein,” she told the ITV show.
“In regards to vegetarian and vegan diets, you’re increasing the vegetable intake and we know vegetables are good for us and they are very alkalising and contain lots of fibre which keeps us fuller for longer.”
For anyone wondering whether you can exercise while following the plan, Gabriela said: “I would say listen to your body, I would definitely recommend not doing a HIIT class on your first day of fasting.
“Take things slower and see what works for you, you can have two bigger meals a day or three smaller meals per day.
“Really concentrate on having good protein with every meal, that will hold your blood sugar levels nice and balanced, preventing cravings and energy dips.
“If you want to do some pilates, yoga, absolutely,” she recommended.
Other tips Gabriela had was regarding alcohol and she said she doesn’t “restrict but reduction [of alcohol] would be beneficial”.
“Alcohol is just empty calories and empty sugars – if you can reduce completely, or one or two days per week that would be really beneficial not to get these extra calories,” she remarked.
“We know that by not sleeping enough increasing stress hormones, and increased level of stress hormones can prevent you from losing weight and make you gain weight as well.”
An example of a 500 calorie fasting day for a woman:
Breakfast – two boiled or poached eggs
Lunch – a large portion of vegetable stir-fry with a small portion of grilled chicken or maybe white fish on the side
Dinner – a large portion of vegetable soup
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